Chicken or Turkey, Potatoes and Vegetables (Mixture) (1 Cup)

Keep the chicken or turkey portion generous and choose skinless, minimally processed options; avoid breaded or sugary-glazed preparations.

Reduce the potato portion and replace part of it with non-starchy vegetables such as broccoli, cauliflower, green beans, zucchini, mushrooms, spinach, or peppers.

Choose boiled, steamed, or roasted potatoes rather than mashed potatoes, fries, crisps, or heavily processed potato dishes; allow cooked potatoes to cool before eating, then reheat if desired.

Add a source of healthy fat and acidity to the meal, such as olive oil, avocado, nuts, seeds, or a vinegar- or lemon-based dressing without added sugar.

Start the meal with vegetables and protein, and eat the potatoes last; eat slowly and avoid adding bread, sweet sauces, dessert, or sugary drinks alongside the meal.

Take a gentle 10–20 minute walk after eating, if appropriate for your health and mobility.